Quick answer
- The NHS says most people do not need vitamin supplements if they eat a healthy, balanced diet. It does advise vitamin D in autumn and winter, folic acid before and in early pregnancy, and vitamins A, C and D for children aged 6 months to 5 years.
- Around 100% of the NRV for most vitamins and minerals is enough. Several hundred percent adds cost, not benefit.
- Men and post-menopausal women usually don't need iron; choose an iron-free formula unless a blood test shows you are low.
- The US Preventive Services Task Force found insufficient evidence that multivitamins prevent heart disease or cancer, and recommends against beta-carotene and vitamin E for that purpose.
- Many multivitamins give 5 µg of vitamin D: 100% of the NRV, but a third of EFSA's adequate intake. You may still need separate vitamin D in winter.
Key numbers
- UK vitamin D advice (NHS)
- 10 µg/day in autumn and winter
- UK vitamin B6 from supplements (NHS)
- No more than 10 mg/day
- UK vitamin A, food plus supplements (NHS)
- No more than 1.5 mg/day
- Avoid vitamin A supplements in pregnancy.
- Sensible level for most nutrients
- ~100% NRV
- Minimum for a nutrient's authorised claim
- 15% NRV per daily dose
- Vitamin B6 safe upper level (EFSA)
- 12 mg/day
- All sources together.
- Preformed vitamin A safe upper level (EFSA)
- 3,000 µg/day
- Folic acid before and in early pregnancy
- 400 µg/day
What these terms mean: NRV upper levels (NHS, EFSA) maximum levels by country daily dose
How to choose
- Scan the %NRV column: most lines near 100% is the sign of a balanced formula. Very high B6, vitamin A or zinc is a red flag.
- Iron or no iron? Iron suits women who menstruate; men and post-menopausal women usually do better without.
- Smoker? Avoid products with added beta-carotene.
- Check vitamin D and folic acid: these are the two nutrients many people need more of than a basic multi gives.
- Compare the price per daily dose. "Women 50+" or "energy" versions mostly differ in iron, vitamin D, caffeine or ginseng, not in quality.
Types of multivitamin compared
| Type | Typical difference | Good to know |
|---|---|---|
| Standard adult | Broad mix near 100% NRV | Check iron and vitamin D |
| Women | Iron and folic acid | Suits women who menstruate |
| Men / 50+ | Often less or no iron | Good default after menopause too |
| “Energy” formulas | High B vitamins, sometimes caffeine or ginseng | B vitamins only reduce tiredness if you were low |
| Gummies | Fewer nutrients, sugar | Often lack iron and some minerals |
| Prenatal | Folic acid, iodine, little vitamin A | Use instead of a standard multi in pregnancy |
Maximum amounts per daily dose, by country
The NHS gives upper amounts from supplements; other countries set binding limits per daily dose of a product. For the nutrients where multivitamins differ most:
| Nutrient | EFSA safety level (UL) | United Kingdom · Guidance (NHS) | Ireland · Guidance | Germany · Guidance (BfR) |
|---|---|---|---|---|
| Vitamin D | 100 µg | 100 µg | 100 µg | 20 µg |
| Vitamin B6 | 12 mg | 10 mg | 25 mg | 0.9 mg |
| Folic acid | 1,000 µg | 1,000 µg | 1,000 µg | 200 µg |
| Magnesium | 250 mg (supplements only) | 400 mg | 250 mg | 250 mg |
| Zinc | 25 mg | 25 mg | 25 mg | 6.5 mg |
| Selenium | 255 µg | 350 µg | 300 µg | 40 µg |
| Iodine | 600 µg | 500 µg | 600 µg | 100 µg |
Limits are per recommended daily dose of a supplement, for adults; several countries set lower ones for children and teenagers. Inside the EU, a product lawfully sold in one country can usually be sold in another even above its limit (mutual recognition). All 7 nutrients and 13 countries →
EFSA — Overview of tolerable upper intake levels (2024)
NHS — Vitamins and minerals
Verbraucherzentrale — Höchstmengen für Vitamine und Mineralstoffe in Europa (Sept 2025)
BfR — Höchstmengenvorschläge für Nahrungsergänzungsmittel (2024)
What the evidence says
In large trials, multivitamins have not been shown to prevent cardiovascular disease, cancer or death in well-nourished adults; in 2022 the US Preventive Services Task Force called the evidence insufficient and recommended against beta-carotene and vitamin E supplements for that purpose. Where multivitamins clearly help is in filling real gaps: restricted diets, low appetite in older age, or before and during pregnancy (folic acid).
Most of the useful decisions are on the label: see how to read a supplement label and the maximum levels per country.
What the label may legally claim
Authorised claims (GB and EU registers)
- A multivitamin has no claim of its own. Each vitamin or mineral present at 15% of the NRV or more may use its own authorised claims (for example vitamin C for the immune system, B12 for tiredness and fatigue).
Not authorised in GB or the EU
- Preventing heart disease or cancer
- Living longer
- "Complete nutrition" replacing a varied diet
- More energy if you are not deficient
How health claims work (UK & EU): health claims
Products we have checked
Label data checked by NutriMetrics for products sold in Spain and Germany. UK product checks are next. Sorted alphabetically, not ranked.
| Product | Per daily dose | Sold in | Label |
|---|---|---|---|
| Centrum (Haleon) Centrum A–Zink1 tablet a day | Vitamin D3: 5 µg Iron: 5 mg Folate: 200 µg Vitamin B12: 2.5 µg Vitamin B6: 2 mg Vitamin A: 800 µg · 25% as beta-carotene Zinc: 5 mg | Germany | Source |
| Centrum (Haleon) Centrum Generation 50+1 tablet a day | Vitamin D3: 5 µg Iron: 2.1 mg Folate: 300 µg Vitamin B12: 3 µg Vitamin B6: 2.1 mg Vitamin A: 800 µg Zinc: 5 mg | Germany | Source |
| Multicentrum (Haleon) Mujer 50+1 tablet a day | Vitamin D3: 15 µg Iron: 4.2 mg · ferrous fumarate Folate: 300 µg Vitamin B12: 7.5 µg Vitamin B6: 2.1 mg Vitamin A: 800 µg · 50% as beta-carotene Zinc: 5 mg · oxide | Spain | Source |
Who should be careful
- Children: keep iron-containing supplements out of reach; accidental iron overdose is dangerous for young children.
- Pregnancy: use a prenatal product instead; avoid high-dose vitamin A.
- Blood thinners: products with vitamin K can affect warfarin-type medicines. Smokers: avoid beta-carotene.
FAQ
Do I need a multivitamin?
Most people eating a varied diet do not. A multivitamin can help with a restricted diet, low appetite or specific life stages, but it does not replace food and has not been shown to prevent chronic disease.
Should my multivitamin contain iron?
Women who menstruate often benefit; men and post-menopausal women usually don't need it unless a blood test shows low iron.
Is more than 100% NRV better?
No. For most nutrients, more does not add benefit. For a few, such as vitamin B6, vitamin A and zinc, regular high intakes can cause harm.
Sources
- NHS — Do I need vitamin supplements?
- NHS — Vitamin A
- NHS — B vitamins and folic acid
- NHS — Vitamin D
- US Preventive Services Task Force — Vitamin, mineral and multivitamin supplementation to prevent cardiovascular disease and cancer (2022)
- NIH Office of Dietary Supplements — Multivitamin/mineral supplements fact sheet
- EFSA — Summary of tolerable upper intake levels (2024)
- European Commission — EU Register of nutrition and health claims
Information only, not medical advice. No product on this page is a paid placement.